Tag: lifestyle change

This is the KGOAL – and it’s designed to help you kegal properly haha (and to make it fun!). All of us mommas, especially those of us who run, know how important pelvic floor strength is.

How’s it work? Well, it’s a device and free app that makes pelvic floor exercise fun and interactive. It gives you visual and tactile feedback and even has a diagram to show you how to properly engage your pelvic floor.

And it’s totally comfortable. It’s designed like a balloon or pillow – you can “deflate” it to insert and “inflate” to get the perfect fit for your body!

It’s a cool little device and I definitely suggest you try it. I cant wait to get back to using it after I’m all healed from Vivs birth.

Yal. I’m getting big – so people have been asking me about my next fitness plans.

Honestly I still feel great – I haven’t started to feel off balance yet. Other than being sleepy I don’t feel much different. So my plans haven’t changed!

On 10/22 I’m starting a newly revamped program called Shift Shop with some of my new challengers :). We are starting out with a prep week and then going into the program.

What is SHIFT SHOP?
SHIFT SHOP is Chris Downing’s breakthrough conditioning program that has helped thousands of people of all fitness levels see maximum results in minimal time. The program starts you off slow, alternating between cardio and strength workouts-then gradually increases the intensity week by week.

Starting Oct. 22, the SHIFT SHOP will incorporate the Proving Grounds – two new workouts that score your performance against the clock with a series of challenges that test your speed and strength. You’ll swap out one Speed workout and one Strength workout for Proving Grounds workouts every week.

Since I finished LIIFT4 it’s time to pick a new program! I took last week off since I was in Orlando Thursday-Sunday for a leadership retreat (more on that later this week). I knew it was time to pick a new program, so I took a few things into account:

Time. LIIFT4 was 8 weeks. I wanted to do something shorter than 8 weeks BUT with workouts around 30 mins or less a day.

Meal plan. I’ve been following 2B mindset LOOSELY but I need something strict right now. I haven’t had my recommended amount of veggies in weeks. It’s time I get back at it.

Limited core work. I won’t be able to lay on my back and do core work much longer.

In the past, I had a lot of unhealthy ways of handling stress. Probably because I am just generally an anxious person so I am constantly feeling some level of stress. But I try to focus now on what I’m feeling, why, and how i’m dealing with it. It’s hard – because I want to escape the stress but sometimes it’s necessary in life.

Today I am stressed. There’s no particular reason, I just feel anxious. It’s actually almost a crime to feel so anxious on such a good hair day (day 4 wash and go. Look at this! Like, hello!)

But really, I feel super behind on things for my business, on blog content, on housework… on LIFE.

Honestly, I know in reality I’m no further behind that I always am.. but it doesn’t feel that way. I feel stressed and kind of trapped.

To avoid dropping back into unhealthy habits – for stress relief – I plan. I believe that I have stress because there is an issue I need to solve. Today my issue is I spend a lot of time worrying about what I’m not getting done – instead of getting it done. My time could be better used getting something done. I’ve recently started planning for my business and it has made me feel 1,000x better – but I dont’ do the same for my home/mom life.

In order to maximize my planner I went out (after being encouraged by Shay at http://www.shaybudgets.com) and got some stickers. This should help me get more into each space and also just make things prettier.

I also plan on, instead of leaving the center block of my planner blank, planning activities for LB and I. Along with not just making – but sticking to our weekly meal plan.

Starting out this planning already has me feeling so much less anxious. I know it’s not for everyone, and some of my friends think I’m crazy – but it’s what works for me.

I travel a lot more than usual now that I’m free from my 9-5 (see more details here). One of the hardest things about traveling is that it gets me all off schedule fitness wise. However, I have figured out a way to not ruin all of my progress or fall off the wagon while out of town.

Look at me! Since I got organized and started writing in my planner again – I actually write blogs in a timely manner LOL.

So a couple of weeks ago I was in Indianapolis for our annual Coach Summit. Coach Summit is basically like a convention for coaches. We get to do live workouts with the supertrainers (I did a workout with Shaun T last year and this year, plus there’s a superworkout where the shut down a whole street… or 4 and we all workout with all the trainers). We get to hear all the announcements for the next year, PLUS we get training from some of the best. There’s also some awesome speakers there. Lastly, there’s recognition for achievements from the past year with medals and exclusive parties etc etc.

There’s a few reasons I go. My number one reason!? – I love love love the energy of other coaches. I spent a lot of time working in an environment where no one wanted to be at work. So it’s nice to be around the passion and desire that coaches share.

Other than that – I love the training and tips and getting an idea about how product launches will go next year. I also love to see my team! We don’t live in the same area so we are usually limited to phone and video chats.

I didn’t take nearly enough pics but I’m going to go ahead and post them here just because 🙂 lol. Here they are:

I hear the weirdest stuff. First I hear “Oh, I don’t wanna drink my calories!” about drinking a nutritional shake. Then I hear “Ugh I just can’t drink no more water!”

So yal don’t wanna drink calories but you also don’t wanna drink water. Ok. Whatever. You literally need water to lose body fat. The reaction that shirnks fat cells requires water to happen. Also – the signals your body send when you’re thirsty are very similar to the signals it sends when you’re hungry – so you’ll over eat if you don’t drink enough water. Your workouts will suffer. You’ll have headaches. You put yourself at risk for UTIs and kidney stones. ISSA ENTIRE MESS. So you should drink enough water. Which means 1/2 your body weight in oz of water or 100 oz a day – whichever is greater.

Anyways, I just do what I ask – so heres some foods high in water to help yals ole dehydrated behinds get that 100+ oz a day in.